Beef-Broccoli Pie

By Jessica Swartz May 11, 2023 40 mins read 111 Views

I had originally planned to make hand pies for dinner. However, we drove home from our rural cabin after mowing the lawn and were both exhausted. Instead, I will make one large pie. This will be much quicker and easier. This will be easier because I have pie dough that I can thaw and roll out.

I love broccoli when it's steamed but not so much in casseroles. It always cooks for too long, and ends up tasting strong. I was hesitant to add it to the meat pie recipe. I believe I used the perfect amount of broccoli because I loved the final dish. The broccoli was fine even though I put it in raw.

When my husband ate seconds of the dish, he said, "You can include THAT one in your regular rotation." That is always a good sign.
Beef-Broccoli Pie
Although the filling was creamy, it wasn't overly soggy. The beef flavor is rich because it was made with grass-fed beef. Try it! You'll love it, I'm sure. This recipe is worth the wait, even though it's not appropriate until you reach your goal weight. This recipe can be enjoyed by those in the Atkins Induction Phase if you use an Induction-friendly biscuit dough, such as flax muffin batter.

Variation: If you are a lamb lover, this pie would be a nice variation if you used ground lamb.

CRUSTING INGREDIENTS

CarbQuik 1 1/3 c. (use gluten-free baking mix to make a version that is gluten-free)

1/4 cup oat flour

Coconut oil or cold butter, 1/2 cup

1/4 tsp. Sea salt

Ice water - 1/3 cup

Filling Ingredients:

1 lb. Ground beef (I used 90% grass-fed lean ground beef)

6 large mushrooms, coarsely chopped and sliced

Red bell peppers, 1/3 c.

2 oz. 2 oz.

Half recipe of Jennifer Eloff's Condensed Cream of mushroom Soup

I used Fage 2%)

Cream, 1/4 c.

Take a pinch of each salt

1/4 tsp. Black pepper

I used mostly flowerettes.

DIRECTIONS Follow the recipe instructions for the blender soup. This soup will be used only half. The remaining half can be stored in the refrigerator to be used at a later date. Put aside the items you are using now.

In a medium-sized mixing bowl, measure out the ingredients that will make up the crust. Stir well. Blend in the coconut butter or oil with a pastry cutter or fork until it resembles coarse, uniform cornmeal. Slowly add the ice-cold water and stir with a fork until a dough ball forms. To make it easier, I had to knead my dough 4-5 times. Divide the dough in two parts: 1/3 for the bottom crust, and 2/3 for the top crust. Roll out the bottom crust between two sheets of plastic wrap, until it is 1-1 1/2" bigger than your baking dish. I used a ceramic 7x11 dish. Remove the top plastic, lift the dough with the plastic still attached, and tip it gently onto the pan. Remove the plastic and gently press it into the bottom of the baking dish and along its sides. Press it back together if there are tears. It is not important to be perfect. While you are cooking the filling, set aside.

Pre-heat oven to 350o. In a nonstick skillet (mine's ceramic), brown the meat over medium heat. Add the bell pepper and onion. Sauté until vegetables are almost tender. Sauté the mixture until the mushrooms are no longer opaque. Mix the yogurt, condensed soup and cream together until well blended. Salt and pepper are added last, then the RAW diced broccoli. The broccoli will be cooked enough in the oven during baking.

Scrape the filling into your crust with a rubber spatula. Roll out the rest of the dough (again, between plastic wrap), and cover the pie. Seal the edges of both the top and bottom crusts in any way you want. Create a vent hole using a fork or knife tip. Bake at 350o for 1 hour, or until the dough is golden brown.

NUTRITIONAL INFORMATION: Each serving contains:

340 calories, 33 g fat, 19.83 g carbs, 11.26 g fiber, 8.57 NET CARBS, 10 g protein, 353 mg sodium

By: Peggy
Title: Beef-Broccoli Pie
Sourced From: buttoni.wordpress.com/2023/05/11/beef-broccoli-pie/
Published Date: Thu, 11 May 2023 20:35:45 +0000

Frequently Asked Questions

Can you eat keto rice?

Hesitating? People are often unsure whether or not to include rice in a ketogenic diet. The answer is both yes and no -- depending on the type of rice you choose, it can fit right into your macros -- but could easily throw off the balance of your carefully curated diet.

Rice, a grain-based carbohydrate, is very high in energy per serving. You should limit the amount of rice you eat, whether it's white, brown, or wild. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.

Cauliflower is ideal for those trying to maintain ketosis while eating rice since it contains only 3g of net carbs per one-cup cooked portion. Cauliflower can be substituted for rice in a few ways. First, make sure you carefully portion it out. Second, check the package to see if there are any other ingredients. Third, bake the cauliflower instead of frying to further reduce calories. Finally, ensure that you get enough water throughout the day to prevent any potential bloating caused by any additional starches.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. You might be wondering if rice is a good choice for keto. Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

How much fat is necessary to eat?

Important to ensure adequate essential fatty acids is an important part of a ketogenic eating plan. This means eating foods like salmon, avocados, and nuts rich in healthy fats. Additionally, you should make sure to include additional fat sources such as butter and olive oil in your diet. These fats have many health benefits including better cognitive function, digestion, and a stronger immunity system. Generally, it would be best to aim to consume around 25-35% of your calories from fat.

It is important to keep in mind that ketogenic means you must be careful about the fats you are consuming. Saturated and trans fats should be avoided as much as possible, as they can increase your risk for heart disease and other chronic illnesses. Instead, try to include healthy fat sources like avocados and nuts as well as fatty fish in your diet. This will help you to get the essential fatty acid and other nutrients that your body requires to stay healthy, energized, and happy.

In addition to eating the right fats, it is important to be mindful of how much fat you consume. Too much fat can lead to weight gain, while too little can cause fatigue and other health issues. It's important to find a balance that works best for you and how your lifestyle works. To ensure you get the right amount of fat, try tracking your daily intake with an app or food journal. This will allow you to stay on track and ensure that you are getting the correct amount of essential fat acids each day.

It is important to note that a ketogenic diet shouldn't be used as a quick solution for weight loss. Although the ketogenic diet can help you lose some weight, it should not be used as a quick fix for your long-term health. You must eat a healthy balanced diet and ensure that you get all of the essential nutrients. Overeating fats or too few carbohydrates can lead, among other things, to nutritional deficiencies and other health problems. If you're considering a ketogenic lifestyle, you should consult your doctor first.

Is it possible to consume alcohol while following the keto diet

It is sensible to ask yourself what you can do and not do when you are following the keto diet. You should also be aware that alcohol consumption is a serious matter.

It depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. The type, quantity, and grain content of alcohol can impact your daily carb intake.

Be careful and choose wisely. Also, keep in mind that an alcoholic drink may still have visible carbohydrates. Before making a decision, you should consider other factors, such as calories.

Additionally, moderation should be key when drinking alcohol on a low-carb diet to maximize its positive effects while avoiding possible drawbacks that could derail your fitness or weight loss achievements related to this lifestyle change.

Be informed to make better decisions. You should always be aware of all details when choosing a low-carb beverage.

Can you eat fruit while on keto

Curious about whether you can eat fruit on a keto diet? Yes, but be careful.

Ketosis means limiting carb intake in order to lose fat and keep you in ketosis. A healthy and balanced keto diet can include some fruits.

Low-carb fruits are acceptable for keto meals, but they should not be eaten in excess. Carb contents vary greatly between individual fruits. For example, avocados have very little carbs while bananas have much more.

You can find sugar in fruits. Your body converts it into glucose to make energy. An overload of sugar can cause blood sugar spikes and derail your progress when trying to achieve nutritional ketosis. It is important to limit how many sugary foods you consume.

Fresh fruit is more nutritious than processed sugary snacks. This will help you fuel your body, without the added carbs of desserts and processed snacks such as pies or candy bars.

When considering whether or not eating fruit on the keto diet is for you, always remember that fresh fruits are usually healthier than sugary treats - but only if you stick to one small portion at a time!

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

Calculating your Macros on a Ketogenic Diet

Discovering the best approach to keto living is essential in achieving and maximizing your results. Calculating your macros with a ketogenic diet is both easy and challenging at the same time.

Understanding macro nutrition is important when you want to know what Macros in a Keto Diet mean. Further explanation is provided by this term. It refers to three vital nutrients - carbohydrates proteins and fats – that are required for our bodies to function correctly and thrive. By measuring each nutrient intake, our bodies benefit from their functions.

Preparing meals with macros requires careful planning and observation to ensure you are able to track your progress. You can ensure that you are making the right deductions in order to determine what is best for you and your journey.

Be patient when considering all aspects of macro tracking. Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. Understanding macro nutrition from a new perspective will help you shine.